Warmup: ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD: For time. Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »
CONTINUE READINGWarmup: ROM, max pullups (or 25 ring rows), 25 pushups, 25 sit-ups WOD: partner WOD Divide reps however you like, only one partner works toward accumulating reps at a time 200 Wall Balls (20/14#), partner holds ball overhead till their turn 200 cal Row, partner holds plank till their turn. Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) Max pullups or 25 ring rows 25 push-ups 25 sit-ups WOD: 5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown: Updog/downdog/walk the dog.
CONTINUE READINGWarmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (135/95) more »
CONTINUE READING**Bring your jump rope** Warmup: ROM drills, 10 sec L-sit hang on bar x 3, 15 Good mornings (PVC) Max strict pullups or 25 ring rows, 25 hand release pushups, 25 sit ups Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 3 Rounds 30 Double Unders 10 Floor more »
CONTINUE READINGWarmup: ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows, smaller angle than before), 20 hand-release pushups, 20 sit ups (hands behind head) WOD: For time 200m Run 20 Strict Pull ups (or supine ring rows) 400m Run 10 Strict Pull ups (or supine ring rows) 800m Run 5 Strict Pull ups (or more »
CONTINUE READINGWarmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM drills, 10 dislocates, max strict pullups (or 20 ring rows, decreasing angle), 20 hand release pushups, 20 sit ups, 20 squats WOD: For time “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats *Note: You must finish one exercise before moving onto the next one.
CONTINUE READINGWarmup: ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 more »
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